Chest & Back Barbell Bench Press – work up to a 5 rep. max for the day Set 1 at 50% – 1 set of 5 reps Set 2 at 60% – 1 set of 5 reps Set 3 at 70% – 1 set of 5 reps Set 4 at 80% – 1 set of 5 reps Set 5 at 90% – 1 set of 5 reps Set 6 at 100% – 1 set of 5 reps Incline Dumbbell Press – 3 sets of 6-8 reps Dips – 3 sets of 6-10 reps Pullups – 3 sets of 5-8 reps Pendlay Rows – 3 sets of 6-10 reps Pulldowns – 3 sets of 6-10 reps

One of the best tips I have ever received is to always take a rest! Depending on your rep range (higher the reps less rest needed and vice versa) and each day (each muscle needs at least 24hrs to recover). #TipTuesday